4. What is this Mindfulness Based Programme? Issues of Safety

What is Mindfulness?

The Mindfulness Based programmes for the workplace and higher education is based on the evidence based Mindfulness Based Cognitive Therapy (MBCT) programme.

MBCT is a combination of cognitive therapy and mindfulness practices and activities. MBCT is not a talking therapy; it’s really about learning and practicing new skills.

The skills can be practiced anywhere, most of the time or simply when needed. Mindfulness with a little practice is simple and enjoyed by young people and adults alike.

The Mindfulness Based programme holds the intention of: learning new skills to promote health, well-being, develop emotional resilience, support emotional intelligence and reduce the risk of work-related stress.

Mindfulness Based Cognitive Training-Performance

Mindfulness is also on the cutting edge of sports psychology and has been embraced by: AC Milan FC, Chicago Bulls, Los Angeles Lakers, Real Madrid FC and many others. A key performance asset in sport is learning how to focus on the task in hand when under pressure and in the face of distractions (external/internal). Training In mindfulness brings the athlete to the only moment of importance-the present moment.

Evidence Based Manuals

The Mindfulness Based programme will be based on the following evidence based manuals: The Mindful Workplace: Developing Resilient Individuals and Resonant Organisations with MBSR (Mindfulness Based Stress Reduction) (Chaskalson, 2011); Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse (Segal, Williams and Teasdale, 2002); and Mindfulness: Finding Peace in a Frantic World (Williams and Penman, 2011). It is further supported by the MBCT for Young People & Parents and the Focus Awareness Cognitive Training for Performance programmes.

Each session builds on the previous one, so it is really important participants are able to attend for as many sessions as possible.

What Is Mindfulness Practice?

Mindfulness-Based approaches have become very important in the Western medical and psychological community for helping people.Mindfulness-Based treatments are secular, in other words, they are non religious, meaning anyone can participate in the programme.

The programme includes ‘simple breathing practices’ or mediation and other skill based activities to bring awareness and mindfulness to what is experienced in the present moment. Participants will learn to still the mind and gain some calm.

Experts have referred to Mindfulness as a method of mind or brain training. When we practice mindfulness, neuroscientists have found through research that we are changing the structure of the brain, improving the quality of both thought and feeling. Evidence shows mindfulness strengthens parts of the brain and neuro-pathways associated with attention, emotional regulation (balancing), learning, memory, self awareness and compassion.

Practicing Mindfulness skills is just like any of the skills we practice including: playing music, sports, writing, computer gaming, singing, art and creating, dancing, skateboarding, biking, etc. Sometimes it feels a little difficult to start with; then we get a sense of it; then we practice for a little longer and with a bit more flexibility in our approach; then it gets weaved into everyday life, eventually becoming a skill we don't forget and can practice or draw on whenever we like.

ISSUES OF SAFETY

Attending the programme is voluntary and it is important that your participation is based on your own decision after reading what is entailed.

Contraindication

It is not advisable to participate in the Mindfulness Based programme if you are experiencing:

· Recent trauma

· Post-traumatic Stress Disorder

· Recent bereavement

· Acute mental health episode and/or feel at risk to self and others

· Mental health problem related to a thought disorder

· Currently receiving a mental health intervention. However, if the mental health care professional you are under the care of is aware of the MBCT intervention described and it is agreed by all that implementation is safe, then participation may continue. Except if the episode is acute or related to a thought disorder

· If you have any other concerns about past issues then discuss with

your GP and the MBCT team

· Away for more than 2 session of the programme or is unwilling to participate in a group

Please inform the team of any past mental health problems.

Again, this is done on a 1-1 basis.If at any time you experience difficulties during the programme please inform the instructors/teachers, so any difficulties can be managed as soon as possible.

What can we conclude about the safety of mindfulness practice?

Any program with the potential to be therapeutic may involve risk. Ensuring participants’ wellbeing and minimising any chance of harm requires that mindfulness practices are offered with skill and care. Harmful effects of mindfulness practice appear to be rare but have not yet been thoroughly studied. Until we understand the risks more clearly, the wisest course for anyone interested in mindfulness is to begin with low to moderate-intensity practices. Self-help books, recordings, and apps can provide helpful instruction in introductory practices, especially if written or developed by people with recognized expertise. A popular programme is Mindfulness: A Practical Guide to Finding Peace in a Frantic World (Williams & Penman, 2011). This programme was developed to introduce mindfulness in ways that are believed to be safe and engaging and it shows promising evidence of effectiveness.

People interested in more intensive practice should work with an experienced teacher offering evidence-based classes. Those with mental health difficulties should consult with a mental health professional before beginning a mindfulness program, and should only undertake a programme taught by someone who has the training and experience to support them. They should ask if teachers of such programmes have been appropriately trained. Ideally, those in the UK will be registered with the UK Network of Mindfulness-based Teachers.

People interested in the very intensive practice of a meditation retreat should remember that retreats are operated primarily by meditation teachers, rather than mental health professionals, and psychological research to date tells us very little about their effects. It may be wise to consult with an experienced meditation teacher before undertaking an intensive retreat. For people with mental health difficulties it may be wise to consult with a mental health professional with expertise in mindfulness practice. This is especially for those with little experience with less intensive forms of mindfulness practice.

Finally, participants in any form of mindfulness practice should remember three crucial points: First, mindfulness is not intended to be a blissful experience. Like exercise, it can be uncomfortable. In fact, mindfulness is about learning to recognise, allow and be with all of our experiences, whether pleasant, unpleasant or neutral, so that we can begin to exercise choices and responsiveness in our lives.

Second, mindfulness practice is not a panacea. It’s not the only way to reduce stress or increase wellbeing, nor is it right for everyone. People should select an approach that matches their interests and needs, whether it be mindfulness, physical exercise, cognitive-behavioural therapy or some other approach.

Third, mindfulness practice is intended to be invitational and empirical. Participants are invited to experiment with the practices in an open-minded and curious way and to be guided by the evidence of their own experience, continuing with practices that seem helpful and letting go of those that don’t.

Ruth Baer and Willem Kuyken

Declaration of interests

Ruth Baer is author of Practicing Happiness: How Mindfulness Can Free You From Psychological Traps and Help You Build the Life You Want and receives royalties from its sales. She is Professor of Psychology at the University of Kentucky and is spending a sabbatical year at the University of Oxford Mindfulness Centre.

Professor Willem Kuyken receives no payment for public engagement or consultancy, and any remuneration is paid in full to the not-for-profit charity Oxford Mindfulness Foundation. He is Director of the Oxford Mindfulness Centre and Principal Investigator of several NIHR and Wellcome Trust grants evaluating MBCT. Willem is Professor of Clinical Psychology at the University of Oxford.

WARNING: Do not practice mindfulness meditation when attending to matters of safety(i.e., driving, riding, crossing the road and many, many more).

NOTE: PLEASE READ CONTRAINDICATIONS BEFORE COMMENCING THE PROGRAMME

The Mindfulness Programme is not a 24-hour service and cannot respond to emergencies. If at any stage you need to speak to someone urgently, you should do this in the normal way through your GP. Out of hours, your practice should have access to an “out of hours service” or, alternatively, Accident and Emergency Departments are always open.

Contraindication for participants

You may wish to discuss an issue outlined below. It is not advisable for anyone to participate in the Mindfulness Based programme if they are experiencing:

• Recent trauma.
• Post-traumatic Stress Disorder.
• Recent bereavement.
• Acute mental health episode.
• Mental health problem related to a thought disorder.
• Currently receiving a mental health intervention.
• However, if the mental health care professional you
• are under the care of
• is aware of the MBCT intervention described and it
• is agreed by all that implementation is safe,
• then participation may continue. Except if the episode
• is acute or related to a thought disorder.
• If you have any other concerns about past issues
• then discuss with your GP and the MBCT team.
• Away for more than 2 session of the programme or
• are unwilling to participate in a group.

Please inform the instructor of any past mental health problems. Again, this is done on a 1-1 basis.

If at any time you experience difficulties during the programme please inform the instructors/teachers, so any difficulties can be managed as soon as possible.

Home Practice

Because the programme is about learning new skills, it will mean practicing some mindfulness at home. However, home practice will be adapted for participants who have a very busy schedule.